The overweight and the obese have to practise yoga on a selected basis. It would not be possible for them to perform all types of asanas at the initial stage. Nor is it necessary to practise some of the difficult asanas for the desired result. There are several asanas which are simple and easy to do, but have remarkable impact on weight reduction and body conditioning. Therefore, the practitioners are advised to begin their practice according to the selection of asanas given below:
A word of advice—that you should not try to do too many asanas in the beginning. Proceed gradually but regularly. Start with the asanas recommended for the first week and go on adding the asanas of the second, third and other weeks. This way your progress would be gradual, steady and without any strain and exhaustion. The result would begin to show right from the first week, even though you would be practising only a few yogic asanas. With these clarifications, now let me recommend what you need to practise during the first week and afterwards.
Yogic Treatment
During the first week, start with the following asanas:
1. Ekpada Uttan Asana: Make a total of eight rounds—four rounds with each leg alternately.
2. Uttanpad Asana: Make a total of only four rounds daily. Never practise it more than six rounds in a day.
Rest
After practising both the asanas rest in Shava Asana for a period of five minutes. See method of practising Shava Asana described separately.
Second Week : Keep practising both the asanas of the first week and the following asanas:
3. Bhujanga Asana: Practise four rounds daily.
4. Shalabha Asana: Practise four rounds daily.
After practising all the four asanas, rest in Shava Asana for five minutes.
Third Week : Keep practising all the four asanas of the preceding weeks and add the following asanas at the start of third week:
5. Santulan Asana: Make a total of six rounds daily— practise three rounds with each side, alternately.
6. Pawanmukta Asana: Make a total of six rounds daily—practise three rounds with each side, alternately.
After practising all the six asanas, rest in Shava Asana for a period of seven minutes.
7. Fourth Week : Keep practising all the six asanas of the preceding weeks and add the following asanas at the beginning of fourth week:
8. Suryanamaskar Asana: Make four rounds daily.
Dhanur Asana: Make four rounds daily.
After practising all the eight asanas, rest in Shava Asana for a period of ten minutes.
Fifth Week : Keep practising all the eight asanas of the preceding weeks and add the following asanas at the beginning of fifth week:
9. Ardha Asana: Make only four rounds daily—two rounds with each side.
10. Paschimottan Asana: Make only four rounds daily.
After practising all the asanas, rest now for ten minutes in Shava Asana.
Sixth Week and Onwards
Add the following asanas during the sixth week and in your onward practice.
11. Supta Vajra Asana: Make only four rounds daily.
12. Matsyendra Asana: Make only four rounds—two rounds with each side.
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